CrossFit Ft 1'x row/bike 200-400-600 x run Amrap 15' 3+3+3 dl+Pc+Fs rx 60/35 5x brps over bar 3RFT 6x pull up 10x push up 100x run Calisthenics round t2b 5 10 15 30 10 pull up 5 10 15 30 10 push up 6 12 18 36 10 dip 4 8 12 24 10 sit up 10 20 30 60 10 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT e2mom 12' 2 x push jerk split rx 60/ 30 kg amrap 10' 100 m run 8 x ball clean rx 9 / 6 kg 6 x kipping pull up 6 x burpees to target bar CALISTHENICS 30'' x hollow position + 30'' x oscillazioni x 3 rec 30'' 20'' x superman + 10'' x oscillazioni x 3 rec 20'' pull up 6 x 3 rec 30'' dip bar 8 x 3 rec 30'' push up 10 x 3 rec 30'' 20'' x handstand 3 appoggi 20'' x handstand pancia al muro / casetta x 3 rec

CROSSFIT amrap 12' 20 x d.u. 6 x cluster rx 40 / 25 kg 8 x push up hand release amrap 12' 8 x ttb 8 x snatch dumbbell rx 15 / 7.5 kg 6 x box jump CALISTHENICS l-sit bar 20'' x 3 rec 20'' albanesi 10 x 3 // back extension 10 x 3 // muscle up 4 x 3 rec 40'' 6 x pull up wide 8 x push up diamond x 4 rec 45'' 6 x pull up ring 8 x tiger push x 4 // 4 x handstand

CrossFit 3RFT 400x run 10x t2b FT 1+5-2+4-3+3-4+2-5+1-6 rx 50/25 drop snatch rest 1:30 Emom 12' 1x rope climb 4x strict pull-up 6x brps 8x db push press Calisthenics superman+tenuta lat 30"+30"x 8 rest 20" mu + dip one bar 4+6 x4 rest 45" push up clap + pull up rev 8+6 x4 dip ring/bar+ psuh up diamond 6+8 x3 pull up narrow+push up wide+tiger push 2+6+4 x3 hs 20"x3 alternated hand #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit 4 RND for time 10x box jump 5x clean & jerk 50kg/30kg 10x high pull ket 3 RND for time 200m x run 10x ttb 5x shoulder press 40kg/25kg 2 RND for time 10x cal oppure 50 x du 10x push up wide 10x kipping ring pull up Calisthenics Tabata core 20''x Isometric Human flag x3 rest 40'' 30''x tenuta laterale su box // // 10x laterali alla spalliera // // 4x Muscle up x 3 rest 1' 8x Dip bar //

CROSSFIT for time 500 m run 50 x sit up 4 rnd for time 4 x deadlift rx 60 / 30 kg 5 x burpees over the bar 6 x pistols 7 x wall ball rx 9 / 6 kg 8 x push up CALISTHENICS tabata core mix handstand 20'' x 3 6 x pull up 8 x dip bar x 4 10 x push up 6 x pull up narrow 6 x dip ring x 4 8 x push up diamond 6 x pull up ring 8 x dip one bar x 4 10 x push up archer

CROSSFIT for time 50 x j.j. 40 x ttb for time 50 x front sqaut rx 50kg/ 30kg 40 x wall ball 30 x push press dumbbell 20 x squat jump for time 50x push jerk 40kg/25kg 40x push up 30x swing america 20x box jump 60cm/45cm CALISTHENICS 20'' x l-sit bar + 6 x ttb x 4 rec 30'' 6 x pull up 10 x push up x 4 rec 45'' 6 x pull up wide 10 x push up wide x 4 rec 45'' 6 x handstand push up 8 x tiger push x 4 rec 45'' 6 x pull up jump 8 x

CrossFit 3 RND for time 50x jumping rope 20x sit up AMRAP 12' 4x strict pull up 4x thruster rx 50kg/30kg 8x push up hand release EMOM 12' 5x sumo dedlift high pull rx 50kg/ 30kg 10x clean ball rx 9kg/6kg Calisthenics Round Toes to bar 10|20|30|40 Pull up 10|20|30|40 Push up 10|20|30|40 Dip 10|20|30|40 alterneted grip

CrossFit Amrap 10' 100x m run 5x strict t2b E2MOM snatch + ohs 1+5-2+4-3+3-4+2-5+1-6 FT 30x front squat rx 50/25 Calisthenics tabata core tabata: pull up + push up tabata: dip + tiger push pull up rev 6x 3 rec 40" push up in avanti 8x3 french press 6x 3 hs 3 appoggi 20"x3 rest 40" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit FT t.c. 20' 600 x run 5RFT 5x strict pull up 6x brps over box jump 5x clean rx 60/30 600x run cash out 30x t2b Calisthenics sit-up+prono plank 20+30" x 4 rest 20" mu 4x4 rec 45" rest 2: 1:30" pull up 2 cambi 4 push up wide 8 x 3 rec 40" rest 1' push up diamond 10x4 rec 40" push up rev 8 pull up narrow 4 x3 dip ring 4x 3 rest 40" french press 6 tiger push 6 x 3 front lever 20"x 4 #boxaroma #calisthenics #streetwork #streetworkout #crossfit